As of 1/23/18 we have moved our Beverly Hills office to a new location!

22 Regina Blvd., Beverly Hills, FL 34465

Call for an appointment today!

352-686-6385

Newsletter

How Much Exercise Is Enough Exercise?

Chiropractic Care and Healthy Exercise

Regular chiropractic care is an important part of achieving our long-term goals for health, wellness, and well-being. In terms of participating in consistent, vigorous exercise, regular chiropractic care helps us stay on track by minimizing the chances of sustaining an exercise-related injury. Also, regular chiropractic care helps us get back to our exercise program as quickly as possible if we have, in fact, suffered a strain, sprain, or other injury while engaging in our exercise activities.

Many exercise-related injuries occur because muscles and tendons have become tight and joints such as the shoulder and knee have lost their full mobility. Spinal muscles and joints can also lose range of motion as a result of tightness and inflammation. By identifying and correcting the sources of irritation and limitation, regular chiropractic care helps ensure that you get the most out of the time you spend exercising.

Most of us would agree that we want to be as healthy as we can. Thanks to a steady barrage of commentary by talking heads on television and articles by "experts" in weekend editions of newspapers and magazines, most of us are aware that enjoying good health has a lot to do with specific habits of nutrition and exercise. The big challenge is to find enough time in the day to do all the things required to fulfill these habits. Part of this challenge is actually being willing to find the time to get all these things done in addition to everything else we have to do. Sometimes, on certain days, it may not be possible to find the time required. But good health is obtained over months and years and what's needed is a long-term plan to achieve goals of healthy nutrition and regular, vigorous exercise. A critical starting point is knowing your basic needs, that is, knowing the minimum requirements for good health.1

Many studies have examined these minimum requirements, concluding that 30 minutes of vigorous exercise, five days per week, is sufficient to obtain multiple health benefits. For example, both the American Heart Association and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week.2 People who engage in such a consistent exercise program find that they're not only fitter and trimmer, but they are sleeping better, have increased concentration during the day, and have an improved outlook on life. Importantly, those who exercise regularly have a significantly decreased risk of diseases such as type 2 diabetes, obesity, and cardiovascular disease.3 The long-term impact of exercise on our health is profound.

But there's a disconnect. Everybody knows that exercise is important. But almost three-quarters of adults do not get enough physical activity to meet public health recommendations. The immediate result is that almost two-thirds of American adults are overweight and almost one-third are obese. Worldwide, more than 1.4 billion adults are overweight.

The missing link is personal motivation and the key action step is to get started. Exercise has a way of carrying you along. Once you begin and successfully fight the battle of inertia and lethargy to make it through a couple of weeks of consistent, vigorous exercise, you'll find that you want to do it again the next day. The struggle to find time seems to fade into the background as you become a person who exercises. You'll likely discover that your life is being transformed in numerous, wonderful ways.

Thirty minutes of exercise, five days a week, is the key. You can do more, of course, but meeting the minimum requirement is the main goal. The choice of exercise is up to you. There are no firm guidelines regarding what kinds of activities to do. For many a good approach is to mix and match, alternating cardiovascular days with strength training days. Cardiovascular exercise includes walking, running, swimming, cycling, and cross-country skiing. Similarly, strength training can be done in a variety of ways. Overall, there's no right formula to use in developing your personal exercise program - what works for you, works for you. What there is to focus on is getting it done - 30 minutes a day, five days a week.

2Haskell WL, et al. Physical Activity and Public Health. Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association. American Heart Association, 2007.

Many people have heard of chiropractors. If you have never had chiropractic care, you can probably relate to many of the common myths.

1. Getting an adjustment hurts

While some people call chiropractors “bonecrushers”, this is just a myth. Many people experience great relief after receiving an adjustment. Children and some adults are sometimes nervous when it comes to receiving an adjustment, but there is nothing to be concerned about. A chiropractor understands the skeletal and muscular system in a way that allows them to find the source of problems and make adjustments to correct and alleviate a pain center.

2. Once I start, I’ll be going forever

This isn’t true. In fact, many patients with an acute issue come in for a few visits and obtain the relief they needed. Others find that ongoing care increases their vitality and well-being and choose to continue chiropractic adjustments. At Strain Chiropractic you will never be subject to pressure for return visits, the frequency of your care is always up to you.

3. It’s expensive

When compared to most visits to the doctor’s office, chiropractic care is actually less expensive. Considering long-term treatment plans that can involve medication, surgery, or intensive physical therapy, chiropractic care can often provide a less expensive, natural, healthy alternative. Strain Chiropractic files and accepts most forms of insurance.

4. Chiropractors are not real doctors

There is a common misconception that chiropractors are less qualified and under educated than medical doctors. Chiropractors attend 4 years of undergraduate school and go on to receive their doctorate after another 4 to 5 years of studies. They must also pass State and National board certifications to become licensed.

5. It’s only for adults

Many children, including infants and toddlers can benefit greatly from chiropractic care. Some studies reveal a 80-90% reduction in colic with 1 treatment.

6. Chiropractic care is dangerous

When it comes to your back or neck, chiropractic care is far safer than surgery or pain killers. Many doctors recommend seeing a chiropractor before deciding on an extensive surgical procedure.

Education

The following chart compares hours of training in specific areas between Doctors of Chiropractic and Medical Doctors.